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Know the Side Effects of the Keto Diet

The keto diet is believed to be able to lose weight in a short time and is good for diabetics. But behind the results that look promising, keto diet can bring side effects. The side effects of the keto diet range from indigestion to diabetic ketoacidosis in dangerous diabetics. The keto diet is a diet by limiting carbohydrate consumption and replacing it with protein and fat. This method utilizes the conditions of ketosis due to certain metabolic processes in the body. The body gets energy mainly from carbohydrates. But when carbohydrate intake decreases, the body will break down fat which is then processed into molecules called ketones, to be converted into energy. This condition is called ketosis, and can occur if carbohydrate intake is very low, as in the keto diet rules or if you don't eat for a long time.

Side Effects of Keto Diet

The keto diet has been shown to reduce seizures in epilepsy patients, reduce HbA1c levels in people with type 2 diabetes, help maintain mood stability for people with bipolar disorder, and reduce cholesterol in obese people. However, this method provokes various criticisms mainly because of the side effects of the keto diet which include the following:
  • Flu-like symptoms

  • People who are just starting this diet may experience flu-like symptoms which include headaches, fatigue, and muscle aches. Some people who follow the keto diet can also experience nausea, weakness, lack of concentration, and difficulty sleeping.
  • Bad breath

  • Bad breath is the most common side effect of the keto diet. Bad breath is caused by acetone, a ketone-like substance that is a by-product of fat metabolism. The smell of acetone (like nail polish cleansers) may smell in the early days on the keto diet.
  • Worsening kidney disease

  • The keto diet limits carbohydrate intake and replaces it with protein and fat. This high-protein diet can aggravate the kidney's work which ultimately aggravates the condition of kidney disease. Some experts also believe that high-protein diets make kidney stones worse.
  • Osteoporosis

  • Diets high in protein make the amount of calcium wasted when urinating more. Experts argue, these conditions can increase the risk of osteoporosis. But this still requires further research.
  • Indigestion

  • Changes in eating patterns can trigger digestive disorders. In the keto diet, constipation is the most common digestive disorder. This is caused by insufficient consumption of fiber and water. Some people may also experience diarrhea, although this is rare. But certainly, you will feel very hungry and weak because they only consume very little carbohydrate.
  • Muscle cramp

  • People who are on the keto diet may also experience muscle cramps. The cause is mineral loss and dehydration. When undergoing the keto diet, protein intake also increases. This high-protein diet risks increasing uric acid levels and can cause joint and muscle pain.
  • Heart rate increases

  • Another side effect of the keto diet is an increase in heart rate or palpitations. Dehydration and low salt intake are the main causes of this effect.
  • Ketoacidosis

  • Diabetic ketoacidosis is a dangerous condition when the levels of ketones in the blood are very high and make the blood pH drop (become acidic). Diabetic ketoacidosis can result in coma to death. The people who are most at risk of experiencing this are diabetics. Symptoms of diabetic ketoacidosis, namely:
  • Frequent urination.
  • Feeling thirsty or mouth feels dry.
  • Nausea and vomiting.
  • Stomach ache.
  • Hard to breathe.
  • Limp, dazed, and exhausted.
  • Breath smells like fruit.
  • For diabetics, if you find these symptoms, immediately go to the hospital to get treatment as early as possible.

How to Minimize Side Effects of the Keto Diet

To minimize the side effects of the keto diet, there are several ways you can apply, namely:
  • Drink a lot of water

  • When undergoing the keto diet, balance it by drinking water at least two liters per day. This is to prevent dehydration, especially early in the diet.
  • Reduce carbohydrates gradually

  • In order to facilitate the transition, reduce carbohydrates gradually before actually undergoing the keto diet. This is done so that your body is familiar with the metabolic changes that will occur when undergoing the keto diet.
  • Maintain mineral intake

  • Cutting carbohydrates in the daily diet does not mean ignoring the needs of other nutrients, including minerals. Meet the needs of potassium and magnesium by eating bananas. Both of these minerals can overcome muscle cramps.
  • Consume enough salt

  • Some salt comes from carbohydrates. When carbohydrate intake decreases, meet the needs of salt by adding it to food.
  • Avoid strenuous exercise

  • When you are just starting a diet, a feeling of weakness may be felt. Therefore, do not force yourself to exercise heavily.
  • Expand fiber

  • Consume foods low in carbohydrates and high in fiber to avoid constipation, such as whole grains, nuts, fruits and vegetables that are low in carbohydrates.
Given the considerable side effects of the keto diet, this diet is not recommended for the long term, especially if your goal is to lose weight. The keto diet is claimed to be able to lose weight in a relatively short amount of time. But what is reduced is not fat or muscle mass, but water in the body. Healthy weight loss not only changes your diet, but also compensates for it by exercising. To find a diet that suits your body's needs, it is advisable to consult a nutritionist. Also talk with your doctor before going on the keto diet, so that the side effects of the keto diet can be avoided.

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